Leek vs Green Onions: Nutrition, Calories & Protein Compared



Leek - calories, kcal, weight, nutrition
Leek - calories, kcal, weight, nutrition

Leek vs Green onions
Nutrition Facts

Leek
Serving size:
  change
one leek (160g)cup (104g)half cup (52g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Green Onions
Serving size:
  change
one green onions (110g)cup (225g)half cup (112.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Leek vs Green Onions 100g Compare


per 100gLeekGreen onions
Calories61 32
Carbohydrates14.15 g7.34 g
Fat0.3 g0.19 g
Dietary fiber1.8 g2.6 g
Protein1.5 g1.83 g
Calcium59 mg72 mg
Iron2.1 mg1.48 mg
Magnessium28 mg20 mg
Potassium180 mg276 mg
Sodium20 mg16 mg
Vitaminium B1 (Thiamine)0.06 mg0.055 mg
Vitaminium B2 (riboflavin)0.03 mg0.08 mg
Vitaminium B3 (Niacin)0.4 mg0.525 mg
Vitaminium B60.233 mg0.061 mg
Vitaminium B9 (Folic acid)64 mg0.064 mg
Vitaminium C12 mg18.8 mg
Vitaminium E0.92 mg0.55 mg
Vitaminium K47 µg0.207 µg

Discovering the Nutritional Gems: Leek vs. Green Onions

While both leek and green onions are celebrated for their unique flavors and culinary versatility, they also possess distinct nutritional profiles and histories that might surprise you. Before diving into the nitty-gritty of their nutritional data, let's unearth some fascinating facts about these two vegetables that belong to the Allium family, which also includes garlic, shallots, and onions.

Did You Know?

Leeks, with their mild, onion-like taste, have been cultivated since the time of the Ancient Egyptians, who cherished them for their supposed therapeutic qualities. Fast forward to the Middle Ages, leeks were adored by the Welsh, who considered them a symbol of pride and honor. On the other hand, green onions, also known as scallions or spring onions, are known for their bright, sharp flavor and are a staple in cuisines around the world, from Asian to American dishes.

Leek vs. Green Onions: A Closer Look at Nutrition

When comparing the nutritional content of leeks and green onions, it's clear that both vegetables are low in calories but rich in vitamins and minerals. Leeks, for instance, contain 61 calories per 100 grams, alongside 14.15 grams of carbohydrates and 1.8 grams of fiber. They are also a good source of vitamin A, iron, and vitamin K. Green onions, on the other hand, boast a lower calorie count at 32 calories per 100 grams, with 7.34 grams of carbohydrates and an impressive 2.6 grams of fiber.

Moreover, green onions provide a higher amount of vitamin C and potassium compared to leeks. However, leeks offer more vitamin A and iron. Both vegetables are virtually fat-free and have no cholesterol, making them heart-healthy choices.

The Taste Test: Culinary Uses

Aside from their nutritional benefits, leeks and green onions differ significantly in taste and culinary uses. Leeks have a more delicate and sweeter flavor compared to the more pungent taste of green onions. This makes leeks a perfect ingredient for soups, quiches, and pies, where they can be the star of the dish without overpowering other flavors. Green onions, with their sharper taste, are often used as a garnish, adding a fresh, crisp finish to salads, soups, and Asian dishes.

Final Thoughts

Choosing between leeks and green onions ultimately depends on your nutritional needs and culinary preferences. Whether you're looking to boost your vitamin A intake with leeks or add a fresh, sharp flavor to your dishes with green onions, both vegetables offer unique health benefits and flavors that can enhance a variety of meals. So, why not include both in your diet and enjoy the best of both worlds?

Remember, the key to a healthy diet is variety, and incorporating different vegetables can help you achieve a balanced and nutritious diet. So, the next time you're at the grocery store, consider picking up some leeks and green onions to add some nutritional diversity and flavor to your cooking.

Leek 100g

61kcal

Calories source

  • 87% CARBS.
  • 9% PROTEIN
  • 4% FAT

Green onions 100g

32kcal

Calories source

  • 76% CARBS
  • 19% PROTEIN
  • 4% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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